Are All Canned Beans the Same? A Nutritionist Weighs In

Beans are one of the best foods we can eat for our health. You only need to look at the Blue Zones for proof of that. In these longevity regions, where people often live long into their 80s, 90s, and beyond, varieties such as chickpeas and fava beans are staple foods, along with many other legumes such as peas and lentils. It becomes. Beans are rich in essential nutrients such as iron, magnesium, potassium, and zinc, and are a great source of antioxidants, as well as protein and fiber, which are important for gut health as well as blood sugar balance. It is also a source of supply. and healthy cholesterol levels. But when it comes to canned beans, which one is best? See below for more information. Plus, take a look at his seven brands currently on shelves.

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Which canned beans are the healthiest?

When it comes to canned beans, the type of this pantry staple isn’t as important as the salt or sugar content, says Kiran Campbell, RDN. Kiran Campbell Nutrition.

“All types of beans offer health benefits,” she told VegNews. “Whether you choose kidney beans, lima beans, pinto beans, black beans, or any other variety, it really doesn’t matter.”

She explained that these benefits include increased plant protein, complex carbohydrates, and fiber. “All beans are essential for heart health as they help lower total and LDL cholesterol levels in the blood,” she added.

However, many options on the shelves have added salt and sugar. In the UK, for example, we love baked beans, but on average, half a can of commercial baked beans can contain around 9 grams of sugar and more than 1 gram of salt. Bush’s beans, including Brown Sugar Hickory Beans and Smokehouse Traditional Grilled Beans, are popular in the United States, but Campbell recommends enjoying them in moderation.

“meanwhile [sauces like sweet heat and brown sugar hickory] “While beans can be delicious, they can also add unhealthy amounts of sodium and sugar to your diet, depending on your intake and other food choices you make throughout the day,” she points out. Instead, it’s best to look for simple options. The fewer ingredients, the better. “She’s two elements I’m talking about,” Campbell explains. “Look for one that only has beans and water in its ingredient list.”

Where to buy canned beans: 7 brands to try

1 Bitter gourd

price: $1.69+ whole can
variety: Over 14 types of beans, including pink beans, dark beans, and chickpeas
Health factors: Made with just a handful of ingredients, it’s nutritious and a great addition to your diet.
Made with bitter melon beans: Gooey vegan black bean brownie (no oil!)
find it here

eden

2 eden

price: Over $3 per can
variety: 12 types of beans including adzuki bean, great northern, and chickpea!
Health factors: Organic, no added chemical seasonings, no added salt.
Make with Eden beans: Vegan Beans Marbella with Salted Roasted Potatoes
find it here

3 Whole Foods Market

price: Over $1.59 per can
variety: More than 8 types of beans including chili beans, cannellini beans, baked beans, etc.
Health factors: Made with organic and natural ingredients, simple options like black beans have much lower sodium content than baked beans
Made with whole foods beans: Spiced cauliflower and beans served with coleslaw and vegan lunch
find it here

Four trader joe’s

price: Over $1.09 per can
variety: Options range from giant baked beans in tomato sauce to organic chickpeas.
Health factors: Most options are made with natural and organic ingredients and add nutritional value to your meals.
Make it using Trader Joe’s beans: spicy vegan buffalo chickpea tacos
find it here

Five bush vest

price: Over $1.36 per can
variety: Everything from Smokehouse Tradition Grilled Beans to Brown Sugar Hickory Beans
Health factors: Watch out for sodium and sugar content.Try restricting these beans from time to time
Make with Bush’s Best beans: Hearty Vegan Spicy Cauliflower Nachos
find it here

6 Good & Gathering

price: Over $0.85 per can
variety: Over 12 options including refried beans, chili beans, and organic low-sodium 3-bean blend
Health factors: If you’re watching your sodium intake, check out Good & Gather’s many organic low-sodium options.
Craft with good stuff and collect beans: Vegan Shredded Mushroom Tostadas
find it here

7 kroger

price: Over $0.89 per can
variety: Over 12 varieties including dark red kidney beans, traditional refried beans, and chili mild canned beans
Health factors: Options such as chili mild contain extra salt and sugar, while simpler options are free of salt and sugar, and most have no additives.
Make with Kroger beans: vegan sweet potato chili
find it here

Charlotte is a writer and editor based in sunny Southsea on England’s south coast.